Cutting/losing fat without losing too much muscle
Discussion
Over the last twelve months I've been pretty committed to going to the gym and lifting weights. I've got loads stronger and built a lot of muscle. But I've also got fat...
I've put two stone on and with the best will in the world I reckon at least half of that is probably lard.
I'm happy with my new chest, shoulders, lats etc that are all noticeably stronger and bigger and obviously I don't want to regress to where I was before. But how do I get shot of the extra flab round my middle in the best way?
Previously I've used the 5:2 diet to pretty good effect. Can I make that work again with continued strength training?
I've put two stone on and with the best will in the world I reckon at least half of that is probably lard.
I'm happy with my new chest, shoulders, lats etc that are all noticeably stronger and bigger and obviously I don't want to regress to where I was before. But how do I get shot of the extra flab round my middle in the best way?
Previously I've used the 5:2 diet to pretty good effect. Can I make that work again with continued strength training?
I went from a very muscular 218lb with a covering of puppy fat down to a lean and muscular 180lb in 2 years, I lost some muscle but a lot more fat, no fad diets just got stricter with what I ate, and increased my cardio, my lifts at the gym have surpassed what I was doing at my heaviest BW.
From what I’ve read you cut calories, keep protein high, drop carbs down. Train with the same intensity but drop the volume a bit to avoid overtraining. The the weight will come off and you lifts should only drop slightly.
From my own experience I’ve always struggled to do it though. I usually end up injured. Deadlifts in particular are a danger area on a cut for me. Most the time my cut becomes a maintain.
From my own experience I’ve always struggled to do it though. I usually end up injured. Deadlifts in particular are a danger area on a cut for me. Most the time my cut becomes a maintain.
frisbee said:
High intensity interval training is more effective than steady state cardio + really strict diet, .
Actually that's untrue, regardless of what today's exercise gurus may declare. SSC will burn more total cals. Nothing wrong with HIIT though, some evidence shows if medium range CV fitness is your goal there's little to touch HIIT.stargazer30 said:
From what I’ve read you cut calories, keep protein high, drop carbs down. Train with the same intensity but drop the volume a bit to avoid overtraining. The the weight will come off and you lifts should only drop slightly.
From my own experience I’ve always struggled to do it though. I usually end up injured. Deadlifts in particular are a danger area on a cut for me. Most the time my cut becomes a maintain.
I avoid deadlift, just can't seem to learn the correct form and get a sore back. I'm 40 so have set my goals accordingly. From my own experience I’ve always struggled to do it though. I usually end up injured. Deadlifts in particular are a danger area on a cut for me. Most the time my cut becomes a maintain.
spikeyhead said:
Eat less, but maintaining good nutricien.
...and avoid deadlifts. There's a youtube video of Brian Shaw and Robert Oberst explaining why they are a great competition exercise but terrible for training which was enough to put me off ever getting seriously into them.
I've been wondering abt this for a while. I've tweaked my back a few times with deads, as I am short find them quite easy to do compared to squats but also started to think the potential back issues from poor form are not worth it..I do a lot of row exercises for upper back and when I actually get to the gym have started to throw in planks for my core so will likely avoid deads. I've also removed fly's and dips as have chronic shoulder issues including a a recent torn rotator after years of issues with shoulder+elbow impingement and lower back pain. I'd rather focus on getting lean and maintaining reasonable strength all around rather than huge lifting power etc....and avoid deadlifts. There's a youtube video of Brian Shaw and Robert Oberst explaining why they are a great competition exercise but terrible for training which was enough to put me off ever getting seriously into them.
VR99 said:
I've been wondering abt this for a while. I've tweaked my back a few times with deads, as I am short find them quite easy to do compared to squats but also started to think the potential back issues from poor form are not worth it..I do a lot of row exercises for upper back and when I actually get to the gym have started to throw in planks for my core so will likely avoid deads. I've also removed fly's and dips as have chronic shoulder issues including a a recent torn rotator after years of issues with shoulder+elbow impingement and lower back pain. I'd rather focus on getting lean and maintaining reasonable strength all around rather than huge lifting power etc.
Very much this. I'm 56, have numerous old injuries from playing sport when younger, and falling off bikes. I'm seeing a physio once a month to work out how to develop some of my weaker muscles to keep everything balanced but overall I'm just looking to keep healthy for the coming couple of decades and beyond. spikeyhead said:
VR99 said:
I've been wondering abt this for a while. I've tweaked my back a few times with deads, as I am short find them quite easy to do compared to squats but also started to think the potential back issues from poor form are not worth it..I do a lot of row exercises for upper back and when I actually get to the gym have started to throw in planks for my core so will likely avoid deads. I've also removed fly's and dips as have chronic shoulder issues including a a recent torn rotator after years of issues with shoulder+elbow impingement and lower back pain. I'd rather focus on getting lean and maintaining reasonable strength all around rather than huge lifting power etc.
Very much this. I'm 56, have numerous old injuries from playing sport when younger, and falling off bikes. I'm seeing a physio once a month to work out how to develop some of my weaker muscles to keep everything balanced but overall I'm just looking to keep healthy for the coming couple of decades and beyond. Largechris said:
I’m not surprised there’s so much hate on deadlifts seeing as I have literally never seen them done with anything like correct form in a UK gym.
They’re pretty fantastic if you do them properly however.
They're not hard to perform correctly, though most young men do seem to ego lift. Quite popular with young ladies at the moment, a number of whom I've noticed seem to hyperextend their lumber region. They’re pretty fantastic if you do them properly however.
PeteinSQ said:
Previously I've used the 5:2 diet to pretty good effect. Can I make that work again with continued strength training?
Yes, time it with your rest days. And keep up the protein intake. You could reduce your carb intake a little which will reduce your total calories without reducing your protein.popeyewhite said:
spikeyhead said:
VR99 said:
I've been wondering abt this for a while. I've tweaked my back a few times with deads, as I am short find them quite easy to do compared to squats but also started to think the potential back issues from poor form are not worth it..I do a lot of row exercises for upper back and when I actually get to the gym have started to throw in planks for my core so will likely avoid deads. I've also removed fly's and dips as have chronic shoulder issues including a a recent torn rotator after years of issues with shoulder+elbow impingement and lower back pain. I'd rather focus on getting lean and maintaining reasonable strength all around rather than huge lifting power etc.
Very much this. I'm 56, have numerous old injuries from playing sport when younger, and falling off bikes. I'm seeing a physio once a month to work out how to develop some of my weaker muscles to keep everything balanced but overall I'm just looking to keep healthy for the coming couple of decades and beyond. Gassing Station | Health Matters | Top of Page | What's New | My Stuff